Thin belly's most effective method
First, sit-ups
1. Lie flat on the ground with your legs slightly bent and your hands crossed behind your head or chest. Just like ordinary sit-ups, get up and lie down and repeat the action 50 times. Or lie flat on the ground and cross your feet to do sit-ups. This method is more difficult than ordinary sit-ups, but it has a good exercise effect on abdominal muscles, which can tighten abdominal muscles and eliminate excess fat. This method can also determine the amount of exercise according to personal situation and physical fitness. However, it should be noted that people who have not exercised for a long time or have poor physical fitness can get help from others in the previous exercises, such as holding down the instep or reaching forward with both hands to complete the auxiliary movements. This method is suitable for people who have a beer belly for the first time.
Second, climb the stairs.
1, climbing stairs is more effective than running to lose weight. In the process of going upstairs, we actually have to move against the gravity of the earth. We need to be nervous all over, use our legs to drive our bodies up, and at the same time, our upper body has to work hard to complete it. Therefore, we often sweat after exercise, because the whole body consumes a lot of heat. The weight loss effect of climbing stairs can actually be compared with climbing mountains, but it is much more convenient. We can find a place with long stairs for outdoor practice, and office workers can also use the commuting time to climb the stairs instead of taking the elevator.
2. When going up and down the stairs, mainly use the muscles of the front thigh. Lifting the body when going up the stairs, supporting the body when going down the stairs, also has the function of exercising the psoas major muscles. When climbing stairs, the upper body is straight, the strength of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be exercised. If the office or home floor is not high, take the stairs from today.
Third, step on a bike in the air.
1, when you exercise your legs, you should exert the strength of your waist and abdomen. The more action is in place, the greater the strength of exercising the waist and abdomen, which is one of the most effective exercises to reduce stomach. Be careful not to exercise too much, and it is best to do so before going to bed, and the effect will be better. Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.
Fourth, fun running
1, for office workers, fun run not only solves the distress of not having time to exercise during the day, but also makes the effect of exercise more obvious, especially? People with stomachs should take time out for running at night. A study by the Clinical Research Center of the University of Chicago in the United States shows that between 7 pm and 2 am the next day, hormones, the key substances of human metabolism, have the strongest response to physical exercise, and corticosteroids related to fat metabolism and thyrotropin related to muscle repair (blood content) have risen sharply. Therefore, this time is the best time to lose weight by running.
2. Dr. DavidMela, head of Unilever's global weight management project, suggested that it is best to drink a cup of green tea before fun run. In addition to replenishing water, catechins in green tea can also enter the whole body through blood circulation, strengthen metabolism, enhance fat oxidation and energy consumption, and especially have a certain inhibitory effect on abdominal fat.
Verb (abbreviation for verb) walk
1, walking is regarded as one of the best exercise methods, because it is not limited by time and space, and the walking speed can be adjusted according to one's own wishes. Exercise to lose weight, especially walking after meals, can accelerate the burning of fat and play a role in losing weight. First of all, speed is important. You can choose to walk for 4 kilometers at the speed of 1 and 5 kilometers, then walk at the normal speed of 10 minutes to recover, then walk for 4 kilometers at this speed, then walk at a constant speed of 10 minutes, and so on. You can also keep walking for 30 to 45 minutes, or walk quickly. Keep the speed at about 120 steps to 140 steps per minute.
2. whenever you walk, you should shrink your lower abdomen every minute, and your mind is focused on shaping your abdomen. And when walking, imagine that your legs are raised to the height of your navel. When you take a step forward, your hips should also move forward immediately. This walking posture, which rotates to the hips, will make your torso rotate, so more abdominal muscles will contribute, and the abdominal lines will become flat and tight.
Six, horizontal abdominal muscle movement
1, this set of horizontal abdominal exercises can reduce stomach because it is also aimed at abdominal and waist movements. It is worth a try to reduce the fat in the upper abdomen first, then the lower abdomen, and then exercise the waistline. Umbilical therapy exercise: lying on the bed or floor, keeping the lower body still, and then doing sit-ups can tighten and flatten the protruding part of the stomach. Lower abdomen exercise: lying on the bed or floor, keeping the upper body still, lifting your feet to do leg flexion and extension and head-up exercise can tighten and shrink the whole lower abdomen. Exercise of the external oblique muscle: After completing the above two exercises, you can practice the external oblique muscle. It is mainly to twist the waist and abdomen muscles on both sides. This exercise plays an auxiliary role, making the weight loss effect of upper and lower abdominal exercise more obvious.
Seven, swimming
Swimming for an hour can consume 476 calories, which is equivalent to two hamburgers. Is the best way to lose weight. However, there are several points to note. Go all out when swimming. Keep the heart rate at about 80% of the maximum heart rate. To ensure this standard, how many times do you jump against your pulse in every swimming cycle of 6 seconds, one after another? 0? Is the heart rate 1 min. During swimming, the rest time is halved until a round trip or interval time is reduced to 10 second. Floating boards, paddles, flippers, lifebuoys and other water toys not only help to burn more calories, but also exercise the muscles of limbs.
2. Practice in different periods. Like the training of professional swimmers, swimming is divided into four sections, with interval rest 15? 30 seconds. The specific arrangement is to swim 1 round trip, then swim 2 round trips, then swim 2 round trips, and finally swim 1 round trip, and each section ends with a quick swim. Many people swim very slowly and consume far less calories than fast short-distance swimming, but don't run through fast swimming, or your physical strength will be too fast. You can swim slowly first, then quickly, then slowly, then quickly.
Eight, palm pressure
1, palm pressure is what foreign fitness coaches often say. Don't laugh at its old-fashioned name. It is effective for exercising the chest, arms and back. There is no need to limit how many times you do it at a time. If you don't, you will reach the limit of your body. That's enough. Putting your feet on the bed and pressing your hands on the floor means pressing your palms down, which increases the difficulty of pressing your palms down and challenges the limits of your chest muscles and arm muscles.
Nine, the last reminder, during exercise.
It is best to drink 6 to 8 glasses of water in a small cup every day. In addition, it should be noted that we should not blindly increase the amount of exercise in order to reduce meat, because when the human body moves to a certain extent, it will reach an exciting point. If you continue to practice, you may feel tired, and there will be physical exhaustion, which is not good for people's physical quality. So, when you are happiest and most comfortable, don't increase the amount of exercise casually. At this time, you need to gradually reduce or stop exercising.